Alright adventurers!! Grab your gear, we’re going mountain climbing in this week’s workout!!
For this week, we’re working through a modified ladder workout that we like to refer to as a mountain workout. Each round contains 6 moves. The first move you’ll do for 10 seconds, the second for 20, the third for 30, fourth for 40, fifth for 50, and the final sixth move for 1 minute. Then you get a 1 minute break at the top of the mountain to grab a drink of water and enjoy the views before heading back down. Pick up where you left off with 1 minute and work your way back down. Take another break and challenge the next mountain.
Any questions? Ready? Let’s go!!
Mountain 1 – Lower Body Mountain
10 Seconds Squat Jumps
20 Seconds Sumo Squats
30 Seconds Calf Raises
40 Seconds Squat to Side Leg Lifts
50 Seconds Lateral Lunges
60 Seconds Around the World Lunges
1 Min Break
60 Seconds Around the World Lunges
50 Seconds Lateral Lunges
40 Seconds Squat to Side Leg Lifts
30 Seconds Calf Raises
20 Seconds Sumo Squats
10 Seconds Squat Jumps
2 Minute Break
Mountain 2 – Core Mountain
10 Seconds V-Hold
20 Seconds Reverse Crunches
30 Seconds Oblique Twists
40 Seconds Plank
50 Seconds Plank Toe Touch
60 Seconds Inchworms
1 Minute Break
60 Seconds Inchworms
50 Seconds Plank Toe Touches
40 Seconds Plank
30 Seconds Oblique Twists
20 Seconds Reverse Crunches
10 Seconds V-Hold
2 Minute Break
Mountain 3- Upper Body Mountain
10 Seconds SuperPeople
20 Seconds Tricep Dips
30 Seconds Shoulder Taps
40 Seconds Bear Crawls
50 Seconds Push Ups
60 Seconds Plank Jacks
1 Minute Break
60 Seconds Plank Jacks
50 Seconds Push Ups
40 Seconds Bear Crawls
30 Seconds Shoulder Taps
20 Seconds Tricep Dips
10 Seconds SuperPeople
2 Minute Break
Mountain 4 – Fitness Mountain (time to combine everything we’ve done by revisiting some of these great moves!!)
10 Seconds Squat Jumps
20 Seconds Oblique Twists
30 Seconds Plank Jacks
40 Seconds Inchworms
50 Seconds Squat to Side Leg Raise
60 Seconds Mountain Climbers (because we HAVE to… I mean, we’re Climbing Mountains after all).
1 Minute Break
60 Seconds Mountain Climbers
50 Seconds Squat to Side Leg Raises
40 Seconds Inchworms
30 Seconds Plank Jacks
20 Seconds Oblique Twists
10 Seconds Squat Jumps
AAAAAAAAAAAAANNND TIME!!!
Don’t worry though, we have a great final burnout! Put on the song, “Ain’t No Mountain High Enough” by Marvin Gaye and Tammi Terrell. While the song plays, you’re going to do some pulse squats. Every time the singer changes, you’ll change direction by stepping or jumping 180*. Whenever both singers are singing, do Jumping Jacks or Step Jacks. The song is about 2 minutes and 30 seconds long so you’ll get a great burn!!
After all that, dust off your hiking boots, grab a drink of water, and have the very best day! We’re glad you’re here. And join us this week for the Virtual #sunrise6k!
